Project Improvement 2012: A 3DMJ Production.

[ErickStevens]

Hey guys! Billy and I had a good run but I figured I’d kick of 2012 by going solo. This log will be used to track my progress for the duration of this year as I’ll be spending much of it “improving” as Berto likes to call it.

2011 was a great year on a number of fronts. I conquered some demons, broke some new ground, and made a whole lot of positive changes in and out of the gym. 2011 was the first time in my lifting career that I really focused on strength progression and my numbers showed it. Over the past 18 months, I’ve taken my squat from 405 to 455, my paused bench from 215 to 260, and my deadlift from 455 to 575.
I caught the power lifting bug after competing in my first meet and plan on hitting up as many as my schedule allows in 2012. My competition goals for this year are a 500+ squat, 300+ bench, and 600+ deadlift at 198lbs.

Bodybuilding is still a passion of mine but right now the weight I’m moving takes precedent over how I look. That’s not to say that I want to become a gluttonous tub of goo for the sake of strength but I don’t care that I’m not shredded. With that said I’ll be cutting for the next 8 weeks in order to drop some fluff, make sure I can make weight for my next meet easily, and have plenty of room for growth during my improving season. I hope to hit the low 190s before the Beau Moore Classic on March 10th.

Training wise, I’ll be using Westside Barbell’s approach with two ME days and two DE days for my upper and lower body. It’s my opinion that training for strength is going to bring the hypertrophy that I need as long as my food, rest, and supplementation are optimal (in that order). Aesthetically, I really need to improve my shoulders, chest, and triceps in that and I can think of no better way to do that than benching and overhead pressing a lot of weight. It goes without saying you shouldn’t expect to see a lot of drop sets, super sets, or fancy techniques. I won’t be doing any normal “bodybuilding” cardio either but instead my GPP work will consist of things like Prowler pushes, Kettlebell Swings, Barbell Complexes, and sprint work.

On the diet front my starting macros are 265g protein, 175g carbohydrate, and 80g fat. My meal pattern is based around the Borge ***erli’s BioRhythm Diet so I eat protein/fat/trace carbs for most of the day and then eat ~70% of my carbohydrates before I go to bed. My food sources are the usual: Whole eggs, chicken breast, whey/casein, and fruits/veggies. As you’ll probably guess, I like a variety when it comes to my carb sources so I’ll be using oats, Pop Tarts, cereal, and whatever else looks good.

I’m looking forward to killing it for the next 364 days. Thanks for reading, subscribing, and generally giving a crap about me. Lets go!

[jpfaherty]

In on this as always brotha!

Good stuff!

[Webber91]

In.

Biorhythm diet ftw. Care to share your thoughts and experiences on this so far? I've been loosely following it without knowing it for ages now. Much more energy throughout the day and can fall asleep as soon as my head hits the pillow at night. The only downside I see is that if my meals don't have a moderate amount of carbs (~30-50g) I lose all vascularity throughout the day.

[Resolutioner]

On the diet front my starting macros are 265g protein, 175g protein, and 80g fat.

You must be dieting LOL.

Good luck on your journey, I'll probably lurk from here on out.

[ErickStevens]

In.

Biorhythm diet ftw. Care to share your thoughts and experiences on this so far? I've been loosely following it without knowing it for ages now. Much more energy throughout the day and can fall asleep as soon as my head hits the pillow at night. The only downside I see is that if my meals don't have a moderate amount of carbs (~30-50g) I lose all vascularity throughout the day.

I read about Borge's method recently and it reminded me of what I was doing a few months back. I went through my old log and noticed that during the time I saved most of my carbs for my last meal of the day, I had no trouble getting consistently leaner and stronger. I figured I'd give it a shot again now that I'm trying to drop a few pounds while maintaining/increasing strength.Like you mentioned my energy is also better throughout the day and my hunger is nearly non-existent. I look flat for most of the day as well but right now I could care less. It's all about getting strong!

You must be dieting LOL.

Good luck on your journey, I'll probably lurk from here on out.

lol, nope. Just a late night. Thanks for following!

[tehaesthetics]

in on this good luck brah

[Bnizzle163]

You already know I'm in!

[ErickStevens]

in on this good luck brah

Thanks dude.

You already know I'm in!

Good to have you, brother from another mother!

Update

I got engaged last night. So there's that.

[vitornoob]

Of course I am IN!

BioRhythm ftw, 200g CHO pre bed is awesome

You are really an inspiration for me, sir

I wish you the best, not only fitness related but with the new decision from yesterday

[deltpecx]

Curious about this Biorhythm Diet.
Will follow to see results.
Congrats on giving her a ring.

[Shazriki]

Definitely in Eric. And congrats on the engagement sir. All the best to you and Kelsea.

[SiSu247]

from the guy who introduced me to pumpkin pie pop tarts, DEFINETELY in!

ps congrats on the engagement!

[IrishPilot]

Sub'd. Best of luck in 2012!

[Webber91]

Whooaaaa congrats mate!

[Ashlei]

In on 1rd page...I'll be lurking.

[ehlisl]

Congratulations big E! Starting a whole new chapter and I can't wait to watch it unfold in all areas!




........and I'm in fo shizzle!

[JMCandelario]

In..!

[jlockleOSU]

In on this!!

[The Solution]

Going to be one hell of a year, and starting it off with getting engaged last night to the one you love the most. Could not start it any better eh E?

Look forward to meeting you in March @ The ARNOLD!. We should meet up Wednesday night/thursday sometime for a lift and then go tackle to the Thurmanator or hit a nice diner around the area. We will also have to do Mongolian Grill at BD Mongolian. It is truly epic.

In for a crazy year, and you hitting a 1300 total

[foodpr0n]

In and congrats seriously mate.
Seems you two really hit it off from the start and you could tell even over the interwebz that you're overall mood had increased two-fold from your postings!

Biorhythm too when I can make it work!

Biorhythm diet ftw. Care to share your thoughts and experiences on this so far? I've been loosely following it without knowing it for ages now. Much more energy throughout the day and can fall asleep as soon as my head hits the pillow at night. The only downside I see is that if my meals don't have a moderate amount of carbs (~30-50g) I lose all vascularity throughout the day.

Blade recommends 20-40g in the meals up until the last 1 or 2. So 30-50g is pretty damn close.

His diet was set up to something like (just estimating here);
Breakfast: 40c/40-50p/15f
meal 2: 30-40c/40p/30-35f
1hr before training: 30-40c/40p/10f
after training fruit and whey+bcaa whilst making dinner (rice/salmon): 100-140c/60-70p/15f
last meal: 120-140c/60-80p/negligable fat

From here ; http://myrevolution.no/blade/2011/10...bs-to-protein/

[2445ricardo]

In on la primera pagina!!!

Congratulations on the engagement again Erick, and I'll be following you for sure.

Subbed.

[adamjohn32]

Son, i was so disappoint that you didn't make it to bro-town for the bromance me, Paul, and Berto set up, then i saw your FB status this morning and totally understand why you couldn't make the trip. Congrats on everything that 2011 brought you, and I'm looking forward to following your journey through 2012. Hope we get a chance to hang again March 10th.

[Frankdaddy]

Congrats on getting engaged, and lucky that you both share the same love of fitness as well. That is a good base for any relationship IMO.

ALso Cannot wait to meet at the Arnold dude.

[determined4000]

In!

[GHOSTN]

In! Congrats on the engagment man!

[jrp859]

In man! Congratulations on the engagement, im engaged also, Its great! Will b following!

[JHarden]

In! Congrats Erick. Gonna be a good year for you.

[ilove2run]

I here. Do work Eric.

[Ryanmckd]

Look like things are going great for you Eric and i'm defiantly in on this log, and congrats on the engagement.

[KelseaMarie]

I'm here to creep.